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What is the estimated daily dietary intake of potassium?

While the current recommendation is for healthy Americans to consume 4,700 milligrams of potassium daily, males are consuming only 3,200 milligrams daily, whereas females fall even shorter, consuming only 2,400 milligrams a day, on average. The good news is that potassium is found in a variety of foods, with vegetables, fruits, low fat dairy foods, and dried peas and beans being potassium powerhouses:

  • Potato, baked including skin, small, 738 mg
  • White beans, ½ cup, 595 mg
  • Yogurt, nonfat, plain, 579 mg
  • Sweet Potato, baked with skin, medium, 542 mg
  • Orange juice, 1 cup, 496 mg
  • Halibut, cooked, 3 ounces, 490 mg
  • Soybeans, cooked, ½ cup, 485 mg
  • Cod, cooked, 3 ounces, 439 mg
  • Banana, 1 medium, 422 mg
  • Spinach, cooked, ½ cup, 370-419 mg
  • Tomato sauce, ½ cup, 405 mg
  • Milk, skim, 1 cup, 382 mg
  • Apricots, dried, ¼ cup, 378 mg
  • Soy milk, 1 cup, 372 mg
  • Kidney beans, cooked, ½ cup, 358 mg
Michael T. Murray, ND
Naturopathic Medicine

The estimated safe and adequate daily dietary intake of potassium is 1.9 to 5.6 g. If body potassium requirements are not being met through diet, supplementation is essential to good health. This is particularly true for the elderly and the athletic. Potassium salts are commonly prescribed by physicians in the dosage range of 1.5 to 8.0 g per day. However, potassium salts can cause nausea, vomiting, diarrhea, and ulcers. These effects are not seen when potassium levels are increased through diet alone. This highlights the advantages of using juices, foods, or food-based potassium supplements to meet the human body's high potassium requirements.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.